Transform your body in EIGHT weeks: How these men and women sculpted their dream physiques in just two months – and the diet rules they swear by for success
- F45 – Functional 45 – has been a cult phenomenon since it started in 2012
- Six men and women won prizes in the most recent eight-week challenge
- The training program involves rigorous workouts & following a strict meal plan
- Megan Garbutt placed first for the women with an 18.2% body fat loss drop
- While Sione Siale placed first in the men’s category with a drop of 21.47%
- Here’s how to help people impacted by Covid-19
Men and women have shared the incredible results they achieved in just two months following Australian cult exercise phenomenon F45’s eight-week challenge.
The company’s quarterly ‘challenge’ involves completing four to five daily workouts which are high intensity in nature and following a meal plan to ensure they’re getting enough protein and sustenance.
The last round, which started on February 3 and finished on March 29, was interrupted by the coronavirus pandemic, which saw gyms in Australia close on March 23.
Eager participants took to their lounge room and finished the final week of workouts at home using the ‘Challenge’ app. F45 continues to function at-home by posting online workouts, with members signing in to get their dose of daily high intensity training.
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Despite the extra work involved in setting themselves up in their living room, Megan Garbutt of The Beach, Toronto, dropped an incredible 18.42 per cent of her total body weight
Sione Siale of Papatoetoe, New Zealand, dropped an astonishing 21.47 per cent of his total body weight in 45 days
Despite the extra work involved in setting themselves up in their living room, Megan Garbutt of The Beach, Toronto, dropped an incredible 18.42 per cent of her total body weight and Sione Siale of Papatoetoe, New Zealand, dropped an astonishing 21.47 per cent of his total body weight in 45 days.
They took out first place for their incredible weight loss, scoring themselves $12,000AUD each.
Alex Sele of Chermside, Brisbane, and Atara Lebransky of Toorak, Victoria – who lost 12.3 kilos – took out second place in the male and female people’s choice division.
F45 Training merges 3 separate leading-edge fitness training styles into one, consummate and compelling group training experience for its members.
F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training.
The fusion of these three training concepts has lead to the development of 31 different, 45 minute workout experiences, with more in development by our F45 Athletics Department.
This combination of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle.
Alex, who lost 21.9 kilos throughout the process, was inspired by his partner who had recently completed the challenge and discovered a newfound happiness, which he wanted for himself.
In third place was Trent Brown from Kits Point, Vancouer, who lost 15.7 kilos, and Hetty Boon from Jurong, Singapore, who dropped 18.3, will receive a cash prize of $3,000AUD.
‘The results of Challenge 25 speak volumes for all those that participated especially as the challenge finished under unusual circumstances, where the ability to train as a team wasn’t available to members,’ F45’s Athletic Director Cory George said.
In third place was Trent Brown from Kits Point, Vancouer, who lost 15.7 kilos in 45 days
Hetty Boon from Jurong, Singapore, who dropped 18.3, will receive a cash prize of $3,000AUD
‘The resilience of our community is evident through the incredible results achieved, which is a testament to the commitment our members have to their health and fitness.’
The ‘Functional 45’ challenge revolves around a simple concept – regular 45 minute high-intensity circuit training workout classes and a strict nutrition program designed to ‘reduce body fat and increase lean muscle’.
According to the experts at F45 it’s all about following three distinct meal plan phases while attending the classes – which are currently online – up to six times per week.
The exercise classes are all slightly different and focus on ‘functional’ training – that is exercise that mimics or recreates everyday movement.
According to the experts at F45 it’s all about following three distinct meal plan phases while attending the classes – which are currently online – up to six times per week
The first nutrition phase is all about alkalising and detoxing the body by focusing on cleansing, eliminating, preparing and stimulating specific functions of the body
These types of exercises typically involve the use of your full body and multiple muscle groups so things like lifting, squatting, jumping, twisting, pulling, pushing, punching, kicking, rowing and biking are all included.
The fixed, 45 minute time frame is in place to provide a ‘timing structure’ to maximise progress and the workouts are ‘never the same’ day-to-day.
Workout programs include interval circuits, intense cardio, traditional circuits, resistance training with crawling, boxing, kickboxing, plyometric sessions and military-style resistance systems.
The first nutrition phase is all about alkalising and detoxing the body by focusing on cleansing, eliminating, preparing and stimulating specific functions of the body.
The second phase is about defining the physique and the nutrition is based on a high protein diet to support muscle hypertrophy, assist in muscle recovery and repair and create healthy fat loss results
Average day on a plate during the challenge during each phase
Super Greens Juice With Boiled Eggs
Handful of nuts
Chicken And Goat Cheese Zucchini Salad
Protein Almond Shake
Veggie Mash With Grilled Fish
Banana and Peanut Butter Smash
Protein Almond Shake
Middle Eastern Beef Bowl
Lemon Coconut Ball
Coriander Chicken Burrito Bowl
Salted Caramel Protein Smoothie
Garlic Snow Peas with Almonds
Broccoli and Cauliflower pilaf with Chicken Strips
Cumin Lamb Skewers with Greek Salad
During this phase the body is cleansed from a build up of toxins and there is a focus on removing fluid retention and beginning the process of eliminating sugar cravings.
In the first two weeks, they see huge results on the scale due to the removal of fluid retention.
The second phase is about defining the physique and the nutrition is based on a high protein diet to support muscle hypertrophy, assist in muscle recovery and repair and create healthy fat loss results.
How do you succeed at F45?
F45 Nutritionist and Challenge Director, Lyn Green, says, what sets the F45 Challenge apart is ‘successfulparticipants, who are everyday people balancing their lifestyles, jobs and family commitments’.
Perseverance is the key to success, and this can be made easier by following these top three tips:
1. Eyes on the prize: Focus on your goals as a way to drive fitness momentum and motivate yourself to stick to the nutrition schedule. Many complete the Challenge for their family, health, or to simply live a better lifestyle.
2. Get support: What makes the F45 Challenge truly unique is its strong fitness community, so don’t be afraid to lean on other participants and trainers for support whenever you need.
3. Prepare, prepare, prepare! Preparation is paramount when completing the F45 challenge. Make sure you plan meals, schedule your workouts, and organise the Challenge around your day-to-day activities so it doesn’t disrupt other commitments.
The final two-week phase is about entering shock mode and focuses on a high fat, low carbohydrate nutrition plan to strip the remaining body fat, enhance muscle recovery and suppress appetite.
A low intake of carbohydrates encourages fat storage to be used as the energy source instead of glucose. This is known as the ‘ultimate fat shredding phase’.
Born in Australia, the fitness phenomenon has exploded across the globe with over 1,750 franchises sold across 45 countries in just five years.
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